July 10, 2017 | Home >Healthy Kids > Best Recipes >Veggie-Packed Chicken Tetrazzini Recipe
Veggie-Packed Chicken Tetrazzini Recipe
July 10, 2017 | Home >Healthy Kids > Best Recipes >Veggie-Packed Chicken Tetrazzini Recipe

Veggie-Packed Chicken Tetrazzini Recipe

Chicken tetrazzini gets a makeover! It’s now packed with extra veggies, made with whole wheat noodles, and simmers in a lighter sauce. It’s a quick weeknight meal that is sure to win the kids over.

Just the right amount of veggies to be super healthy but also not overpower the pasta.

Something about pasta makes it so very comforting! But it often gets a bad rap. True, many pasta dishes are not make with good nutrition in mind, but that doesn’t mean all pasta should be off-limits! In fact, pasta is great when eaten in moderation.

We decided to make-over chicken tetrazzini because it’s such a popular family classic. Now you can enjoy it without the guilt!

Tetrazzini always includes mushrooms, plus we added squash and peas!

Chicken Tetrazzini Makeover

Here’s what we love about this healthier chicken tetrazzini recipe:

  • Lots’a veggies! Mushrooms + peas + summer squash.
  • Fiber-packed whole wheat noodles to help combat chronic diseases.
  • A lightened-up sauce with no cream, just milk, parmesan, and a little butter
  • Lean protein from chicken breasts help balance out the carbs.
  • You need carbs for energy! Whole wheat pasta is a great carb option – one that kids love.
Chicken tetrazzini is a kid-pleasing classic!

So go ahead, enjoy some pasta! You can know you’re fueling your family with great stuff.

How to Make Chicken Tetrazzini

As always, begin with prep. Luckily it’s pretty simple! Cut the chicken into small cubes, dice the yellow squash (zucchini also works), and mince garlic. If you didn’t buy pre-cut mushrooms, also slice those. (But seriously, buy them pre-cut if you can – they’re the same price and save you a few minutes!)

Grab a large pot (everything will need to fit into here eventually) and heat it over medium heat. Melt 2 tablespoons of butter and then sprinkle in a tablespoon of flour. Whisk it for a minute or two – it will become clumpy and then smooth out a bit. (This is called making a “roux.”)

Deliciously twirl-able. Kids love pasta!

Remove the pot from the heat and add a tablespoon of milk and whisk well. Add another tablespoon and whisk again. Repeat a few times and then add all the rest of the milk. Return to the heat and bring to a boil.

Once the milk boils, add 1 pound of whole wheat noodles. I used thin spaghetti, but really any pasta will work! Fettuccine is commonly used. Cook pasta to al dente according to the time listed on the packaging.

This recipe makes a ton! Feed a crowd or save for an easy lunch tomorrow.

Now for the chicken and veggies

While the noodles are cooking, heat a large frying pan over medium-high heat. Add a tablespoon of olive oil and then the mushrooms and chicken. Saute for 5 minutes, until the chicken is mostly not pink.

At this point, add the yellow squash/zucchini and garlic. Saute for another 5 minutes, until the chicken is cooked through. Salt and pepper generously.

The BEST chicken tetrazzini makeover !!

Time to put it all together

Now dump all the veggies and chicken (including and liquid) into the noodles, and place the pot over low heat. Add frozen peas (or fresh, if in season), Parmesan cheese, 1.5 teaspoons salt, and 1/4 teaspoon nutmeg.

Mix until evenly mixed and creamy (not soupy). Serve warm with extra parmesan cheese, if desired.

Some chicken tetrazzini recipes also call for a bake at this point — so if that’s how you like it, go ahead and follow your preferred method. But personally, I like one less step!

Tetrazzini MAKEOVER! Creamy AND healthy for a quick weeknight meal!

What’s your favorite quick weeknight meal?

Food- Veggie-Packed Chicken Tetrazzini | Easy Weeknight Meal | Super Healthy Kids

Veggie-Packed Chicken Tetrazzini Recipe

Veggie-Packed Chicken Tetrazzini Recipe
Serves: 4

Ingredients

  • 2 small – squash, summer
  • 2 1/2 cup, pieces or slices – mushrooms, white
  • 3 clove – garlic
  • 1 pound – chicken breast
  • 2 tablespoon – butter, unsalted
  • 1 tablespoon – flour, all-purpose
  • 5 1/2 cup – milk
  • 16 ounce – spaghetti pasta, whole-wheat, dry
  • 1 tablespoon – olive oil
  • 1 1/2 cup – green peas, frozen
  • 2/3 cup – Parmesan cheese, grated
  • 1 1/2 teaspoon – salt
  • 1/4 teaspoon – nutmeg

Directions

  1. Chop two small yellow squash into small cubes and slice 8 ounces (2.5 cups) of mushrooms. Mince 3 cloves garlic. Cut chicken into small pieces.
  2. In a large pot, melt butter. Once melted, whisk in flour and continue to stir as it forms a paste and then thins out a bit. After 2-3 minutes, remove from the heat and whisk in a few tablespoons of the milk. Once fully incorporated, add a little more milk and whisk again. Do this a few times and then add all the rest of the milk at once.
  3. Bring the milk mixture to a boil and then add 1 pound of whole wheat noodles. Cover and reduce heat to allow the noodles to simmer. Cook for as long as package directions indicate for "al dente" texture, stirring occasionally.
  4. Meanwhile, heat a large frying pan over medium-high heat. Add olive oil, then mushrooms and chicken. Cook for 5 minutes, stirring regularly, then add squash and garlic. Salt and pepper to taste. Cook for 5 more minutes, stirring at intervals.
  5. Once the noodles are mostly cooked and the chicken is cooked, add the veggie and chicken mixture into the noodle pot. Also add frozen peas, Parmesan cheese, salt, and nutmeg. Stir over low heat until everything is well combined and no liquid remains.
  6. Serve with extra Parmesan cheese for garnish, if desired.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 957 48%
  • Fat: 32 g 49%
  • Carb: 113 g 38%
  • Fiber: 3 g 12%
  • Protein: 59 g 118%
  • Sugar: 21 g
written by
Katrina Nelson

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